Nourish & Flourish

Ditch the Diet

We all know that familiar January feeling – standing at the threshold of change, excited about possibilities yet perhaps haunted by past attempts that didn't quite stick.

Here's the truth: those previous attempts weren't failures – they were practice rounds, teaching us what works and what doesn't for our unique journey.

Today, I want to share something powerful with you: the science-backed connection between what we eat and how our brain functions.

Imagine waking up each morning feeling mentally sharp, emotionally balanced, and full of sustainable energy. This isn't just a dream – it's achievable through small, consistent changes in our daily dietary choices.

Ready to Level-Up your Health?

While you may not want to spend all you time counting your calorific intake, it is important to be mindful of what and when you eat.  Nutritional advice used to be as simple as the average person requires ~2000 calories made up of 50% carbs, 30% fat, 20% protein.

But are you an ‘average’ person? Of course not. There’s so much more to consider:

How active are you?  What are your goals; weight loss or muscle gain?  What age are you? Do you have health considerations? What are your personal dietary requirement of fiber, iron, calcium, Omega-3s, vitamins etc. (not merely the recommended daily amounts)? 

And why do they even matter?!

Here’s the plan..

1. Start with Awareness

   • Keep a simple food diary without judgment

   • Notice eating patterns, emotional triggers & current ‘go-to’ foods

2. Create Your Support System

   • Share your intentions with family/friends

   • Find an accountability partner/group

3. Make Small, Strategic Swaps

   • Replace one processed snack with a brain-boosting alternative

   • Introduce new superfoods each week

4. Build Sustainable Habits

   • Create simple meal templates & establish regular eating times

   • Prep brain-healthy snacks in advance

5. Monitor and Celebrate Progress

   • Track energy levels and mental clarity

   • Celebrate small wins daily, weekly & monthly

Scientific knowledge on nutrition has progressed a lot in recent years. There is now so much information to digest 😏🥁, that it can feel overwhelming. So that’s why we are launching the 'Nourish & Flourish' step-by-step series on Balanced Nutrition – completely free to ‘Rising Together’ community members.

This comprehensive 20-step program will dive deep into practical nutrition strategies, making healthy eating simple and sustainable, with easy to understand information, plus meal plans and energy trackers. Register your interest here.

If you’re ready to read more now, particularly if you suffer from anxiety or ADHD, then I’d recommended reading This is Your Brain on Food by Uma Naidoo MD (available on audiobook).

What Can I Do Today?

Here are the top 10 brain-boosting foods for optimal health. Try to introduce one new addition today (and another couple this week) into your diet for sustained cognitive function, memory, and mental clarity.

1. Fatty Fish - Salmon, mackerel, sardines, trout.

• Rich in omega-3 fatty acids, essential for building brain cell membranes, improving learning, and memory.

2. Blueberries - Add to smoothies, yogurt, or oatmeal.

• Packed with antioxidants, especially flavonoids, which combat oxidative stress and may delay brain ageing.

3. Nuts and Seeds - Walnuts, almonds, chia seeds, flaxseeds.

• High in vitamin E, which protects against cognitive decline, and healthy fats for brain function.

4. Dark Chocolate - Choose dark chocolate with at least 70% cocoa.

• Contains flavonoids, caffeine, and antioxidants that improve blood flow to the brain, boost mood, and enhance memory.

5. Leafy Greens - Spinach, kale, Swiss chard, collard greens.

• High in brain-friendly nutrients like vitamin K, lutein, folate, and beta carotene, which support cognitive health.

6. Avocados - Add to salads, toast, or smoothies.

• Rich in healthy monounsaturated fats that support blood flow and lower blood pressure, essential for brain health.

7. Whole Grains - Oats, quinoa, brown rice, whole-grain bread.

• Provide a steady supply of glucose, the brain's primary energy source, and are rich in B vitamins.

8. Eggs - Include in breakfast or as a snack.

• Excellent source of choline, a precursor to acetylcholine, a neurotransmitter essential for mood and memory.

9. Turmeric - Add to smoothies, or cooking (with black pepper to enhance absorption).

• Contains curcumin, which crosses the blood-brain barrier to reduce inflammation, boost mood, and support memory.

10. Broccoli - Steam or sauté as a side dish.

• High in antioxidants and vitamin K, crucial for forming sphingolipids, a type of fat found in brain cells.

Bonus Drink: Green Tea

• Rich in L-theanine and antioxidants, green tea enhances focus, calms the mind, and supports long-term brain health.

Bonus Superfood: Sweet Potatoes

• Rich in beta-carotene, a precursor to vitamin A, which supports vision and immunity promoting a healthy gut microbiome

• High in vitamins C and B6, potassium to regulate blood pressure, and fiber to promote a healthy gut microbiome.

Be Kind to Yourself Along the Way

Life isn't about getting everything right the first time – or even the tenth time. Think about it: when your best friend has a rough day or slips up on their goals, you're there with understanding and encouragement. You deserve that same kindness from yourself.

Growth isn't a straight line upward – it's more like a winding path with occasional detours. The real magic happens when we can acknowledge our stumbles without letting them stop us, keeping our eyes on where we want to go while being patient with how we get there.

If you missed our last newsletter, Dr. Sandra Bond Chapman, Chief Director of the Center for Brain Health, pointed out that our brain easily tops this list as the most modifiable organ, followed by the heart, with teeth being the least changeable. “We care for our teeth several times a day - if we cared for our brain that much, it would be phenomenal.” The food we eat will either make us more healthy or less healthy, so consider everything you put in your mouth.

Our gut is key to super-charging our brain health, second only to getting a good night of sleep.